12072010 – Dirty 30

“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20/16)
30 Burpees
30 Double Unders – subbed singles

18:56

11032010

Split Jerk
2-2-2
60% of your 1RM. Work on speed/power and the position of your split.

42-42-42

AMRAP in 15 min:
5 HSPU – on the box
10 Pullups
15 Kettlebell Swing (1.5/1pood)

4+15

10112010 – 10152010 Anaheim, CA

10/13/2010

4 Rounds
20 30lb Kettlebell Swings
10 Weighted Burpees 10 lb weights
20 Situps
Time???

10/14/2010

Press
5-5-5
50-50-50

5 Rounds
1 minute Row
1 minute DB Thrusters 25lbs
1 minute rest

10082010

4 Rounds:
10 Kettlebell Swings (2/1.5 pood) 1pood
15 Burpees
20 Situps
10:37

10042010

1 Rep Max Back Squat
135

WOD
2 Min Wallball, 20@10′, 12@8′
1 Min Rest
2 Min Push Press, 75/55
1 Min Rest
2 Min KB Swing, 1.5/1
1 Min Rest
2 Min Box Jump, 24/20
131 RX

09292010

Press
5-5-5
65(1)-55-60
oops, thought my PR was 80. It was 60.

30-20-10-5, 20-15-10-5
Kettlebell Swings (1.5/1 pood) 30lbs
Weighted Burpees (35/25) 15 lbs
10:15

09102010 – Overhead Squat PR

Overhead Squat
5-5-5

55-60-65(PR)

10 Minutes AMRAP
20 KB Swings (1.5/1)
5 Burpees

4 + 13 rx

08292010 – WOD at home

AMRAP 15

5 Burpees

10 DB Thrusters 2 * 15#

15 DB Swings 25#

6

08252010 – WOD at the Ritz Carlton Gym

Warm up
1000M on the Elliptical.  i felt dirty.

WOD 1
5 Rounds
15 DB Thrusters 15lbs x 2
20 Situps

WOD 2
5 Rounds
20 DB Swings 25lbs unbroken
Rest

Dirty dirty dirty

08102010 – Big Butts and Chicken Legs

6 Front Lever Holds

Front Levers give you a big butt and chicken legs.

3 Max Sets Strict Toes to Bar

Knees to Elbows, 6

5 Rounds
5 Burpees
15 KB Swings (2/1.5) 30lbs
30 Double Unders 10 Double Unders with lots of singles.
Rest 1 Minute

14:39